The Gazette | 7 calcium-rich vegetarian foods to include in your diet

Maintain a balanced vegetarian diet rich in calciumis essential for the bone and body health in general from vegan people. Fortunately, there are several plant sources of this mineral, capable of providing the necessary amounts to meet the daily needs of those concerned with the animal cause.

“For adequate calcium in the diet, the important thing is to adopt regular consumption of vegetables (kale, spinach, arugula, broccoli – dark green leaves preferably), fruits, legumes (beans, peas, lentils, chickpeas), crushed seeds (melon, pumpkin, sunflower), crushed sesame, tofu, sardines”, recommends nutritionist Eneida Ramos.

Next, check out 7 vegetarian foods rich in calcium and understand how they can contribute to your health.

Tofu, derived from soybeans, is an excellent source of calcium, especially enriched versions. A 100g serving can provide more than 300 mg of calcium, contributing significantly to the recommended daily intake. Versatile, it can be grilled, sautéed, roasted or used in soups and salads.

Kale, a dark green vegetable, is rich in nutrients, including calcium. A 100g portion of this leaf contains around 150 mg of calcium. Cooking it lightly can help reduce its bitterness and preserve its nutrients, making it great for stir-fries, juices and salads.

Almonds are a great healthy snack option and a source of calcium. A 30g serving can offer around 75 mg of calcium, as well as being rich in vitamin E, magnesium and healthy fatty acids. Adding almonds to salads, granola, or consuming them directly are practical ways to enrich your diet.

Furthermore, they “have a quantity of nutrients that cause satiety, are antioxidants and help maintain stable glucose levels, helping the fat burning process”, explains nutritionist Nathalia Bungenstab Sales.

Sesame seeds are small but mighty in nutritional content. A 30g serving can provide more than 270mg of calcium, making it an excellent option for seasoning dishes, adding to salads, or using in the form of tahini, a traditional Middle Eastern paste.

Broccoli is a vegetable that offers a series of health benefits. A 100g serving provides around 50 mg of calcium, as well as vitamin C, fiber and antioxidants. Cook lightly to maintain its crunchiness and nutrients and include in stir-fries, salads or soups.

White beans are versatile and nutritious, they can provide up to 160 mg of calcium per cup and can be used in stews, salads or as a base for pastes and pâtés. It is also an excellent source of fiber and vegetable protein.

Proteins “are responsible for the formation and maintenance of cellular tissues, muscle synthesis, antibodies, enzymes, hormones, neurotransmitters, the transport of substances throughout the body and are a source of energy”, explains Alessandra Luglio, nutritionist and coordinator of the nutrition department at Brazilian Vegetarian Society.

Quinoa, a grain rich in protein and essential amino acids, also contains calcium. A 100g serving provides up to 60 mg of calcium, as well as being an important source of magnesium and iron. Try quinoa in salads, side dishes or as a substitute for rice.

“It is very protein-rich, a source of B vitamins, fiber and minerals. The quality of proteins it has is comparable to sources of animal origin, not because of the quantity, but because of the union of various types of proteins that offer everything the body needs”, explains culinarian Guta Pudell.

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